Monday Morning Coaching- Jenny Sajdera, RD

Latest smoothie obsession (almond milk and berry blend not pictured)!
✔️25+ grams of protein
✔️10+ grams of fiber
✔️mix of vitamins & minerals

Back to morning walks with these two. Best part of my day💓☀️

So much fun at the Sterner’s Tae Kwon Do Mother’s Day Class! 💛 spending time and getting active with these two🥋🌸

Let’s talk Intuitive Eating (IE)! Eating intuitively means listening 👂🏻 to YOUR body’s internal signals 📶 of hunger/fullness. IE gives you permission to stop categorizing food as “good” vs. “bad” and LISTEN to what your body needs. 🍪🍉🫐In our house the candy jar 🍭and chips are just as accessible as the fresh fruit.🍇 I DON’T believe in avoiding/restricting the foods we crave👎🏻. I DO believe in learning (or re-learning!) to listen to and trust your body.☀️

Took the kids exploring the paths around Lake Anne 🛶 so we could all get some movement. 👟Exercise doesn’t have to happen in the gym, or be a dedicated class. Remember things like 👩‍🌾 gardening, 💃🏻dancing, 🙆‍♀️ stretching (and chasing little kids 🤪) all count! How are you getting in movement today?🤸‍♀️

Let’s talk lunch! 🍽️ I used to love devoting hours to planning ✍️, shopping 🛒, and prepping 🔪 my meals. 🥗 Once I had kids my priorities shifted. ⏰ Now I keep it simple and opt for easy wherever possible ✔️sliced watermelon ✔️hard boiled eggs in bulk ✔️Pesto Chicken & Cous Cous (ready in under 15 min!) What EASY things are you doing to save time this week?☀️

Let’s talk Stomach ISSUES! 😫I used to live in a constant state of frustration, overwhelm and low level food fear. I have IBS and SEVERAL ingredients in processed/prepared (even some fresh!)🌯🧅🍎foods caused MAJOR stomach pain, bloating and instant fatigue. 😴I saw countless health professionals and spent hundreds of dollars on supplements and naturopaths in the process. 👩‍⚕️💊💸I was DESPERATE! THEN in my first year of practice as a Registered Dietitian I found the Low FODMAP Diet and EVERYTHING changed.🎉 If you feel like you’re at a loss for what to eat or are following a super restrictive diet of “safe” foods send me a DM. I’d love to connect!☀️

Happy Monday!☀️

I temporarily forgot my kindergartener can read🤦🏻‍♀️ Hope you all kick some “A-word” today 😆

Self-Care Sunday Check-In 🌸☀️

We had a busy morning at a playground play date. 🛝

I spent time recharging by: 🧡 Crafting
📚 Reading
🥗 Cooking

How did you make time for YOU today? Leave me a comment and let me know!🧘‍♀️

Happy Monday! ☀️ What EASY thing are YOU doing to set yourself up for a successful week?

My day is unusually packed and I have apts. during my usual workout times.

Instead of skipping exercise all together my 3 EASY things will be:
👟walking my daughter to/from daycare
🏙️taking the stairs to my top floor office
🅿️parking in the furthest space at my apts.

Small progress is still PROGRESS🏅

Good Morning!☀️ Spring is here 🌸& Summer is just around the corner which for many of us means travel! ✈️

Incorporating a healthy (FILLING) Breakfast used to be challenging for me. Here are 3 EASY ideas!
☕️ Protein + Coffee- If you’re in a rush, don’t want to pack too many extra items or find yourself skipping breakfast add a scoop of protein to your coffee in place of creamer/sweetener (pro tip: let your coffee cool to 140 degrees so the protein doesn’t clump!)
🥤Protein Smoothie- my Oster blender is a favorite travel companion! Scoop protein powder, chia seeds, peanut butter powder, etc in a plastic bag, or pick up a liquid protein drink and add a fruit/veggie packet and ice from the hotel ice maker.
🥣Protein + Oatmeal- pack your favorite oatmeal & protein powder. Use the in room Keurig to get hot water, mix in oatmeal, protein and enjoy!

🥑🍊Let’s talk fruits, veggies & fiber!🍓🥒

Including enough can be challenging and some days it might feel overwhelming or impossible.

If you find yourself struggling try this one EASY trick:

Color & Crunch! 🥗
Try to see how many different colors and crunchy textures you can include in 1 meal or snack.
Remember- it's okay to start with just a little bit at a time and work your way up. Small progress is still PROGRESS.☀️

Are you feeling exhausted, overworked, and burnt out? 😴Do you struggle to find time and energy to prioritize your health and wellness? ⏰What if I told you there’s a way to prioritize YOU without sacrificing everything else? 🌸Join Monday Morning Coaching today and learn how small sustainable changes can lead to BIG results. Say goodbye to exhaustion, burnout and putting yourself last on the to-do list. 👋🏻Say hello to a vibrant, supportive community of women who are all on the same journey as you. Let’s make YOUR health and wellness goals a reality, together!☀️

Are you feeling exhausted, overworked, and burnt out? Do you struggle to find the time and energy to take care of your own health and well-being? I get it. The demands of modern life can be overwhelming, and it's easy to put ourselves last on the to-do list.

But what if I told you that there's a way to prioritize your health and wellness without sacrificing everything else? What if I told you that small, sustainable changes can lead to big results and that you don't have to completely overhaul your life to see a difference?

That's where Monday Morning Coaching comes in. Our group is specifically designed for busy working women and mothers who want to live a healthier, happier life, but struggle to make it happen. We understand your challenges, and we're here to help.

Through our coaching approach, you'll receive positivity, motivation, and encouragement every step of the way. We believe that you don't have to do it all alone and that having a supportive community can make all the difference in achieving your health and wellness goals.

Whether you want to eat healthier, move more, manage stress, or simply prioritize self-care, we've got you covered. With our guidance, you'll learn how to make small changes that fit into your busy life, and that you'll actually enjoy.

So why wait? Join Monday Morning Coaching today and start prioritizing your health and well-being. Say goodbye to exhaustion, burnout, and putting yourself last on the to-do list. Say hello to a vibrant, supportive community of women who are all on the same journey as you.

Let's make our health and wellness goals a reality, together!

Just a quick reminder that self-care is all about YOU! It's about taking time to prioritize your own needs, and doing what makes YOU feel good.

It's important to remember that what works for one person may not work for another, and that's okay! Your self-care routine should be tailored to fit YOUR unique needs and preferences.

So whether it's taking a bubble bath, going for a walk in nature, or simply curling up with a good book, make sure to carve out time for the things that bring YOU joy and relaxation.

And remember, self-care isn't selfish - it's essential. By taking care of yourself, you're better equipped to take care of those around you. So let's make self-care a priority and show ourselves the love and care we deserve!